Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Black Currants	8%	5%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Black Currants	Recommended Dietary Allowance
Energy	29% 839kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	16.8% 22g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	50.8% 28.4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Black Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83% 332μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	285% 257mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Black Currants	Recommended Dietary Allowance
Calcium	12.3% 123mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	76% 6.07mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1615mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Black Currants per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Black Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Black Currants:

• 5 ounces of Oil Roasted Sunflower Seeds have 6.4 times more Vitamin B1, 5.6 times more Vitamin B2, 13.8 times more Vitamin B3, 17.4 times more Vitamin B5, 12 times more Vitamin B6 and 36.3 times more Vitamin E than Black Currants.
• While 5 oz of Raw European Black Currants contain 164.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Oil Roasted Sunflower Seed Kernels as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Black Currants:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Calcium, 21 times more Copper, 2.8 times more Iron, 5.3 times more Magnesium, 8.1 times more Manganese, 19.3 times more Phosphorus, 1.5 times more Potassium and 19.3 times more Zinc than Black Currants.
• While 5 oz of Raw European Black Currants contain 53.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 9.4 times more Energy, 125.1 times more Fat, 207.9 times more Saturated Fat, 319.7 times more Omega 6, 1.5 times more Carbohydrate and 14.3 times more Protein than Black Currants.
• Both Oil Roasted Sunflower Seeds and Black Currants offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Black Currants provide inadequate amounts of Omega 6